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Thursday, October 6, 2011

Last interval run, and Garmin update

Because I ran 8 miles Monday and 7 miles yesterday, I decided to make today a rest day. Then tomorrow and Saturday would also be rest days before the 10-K race on Sunday, giving me 3 whole days off! However, I was reading my new Runner's World magazine this morning, and it said that when tapering for a 10-K, you should do one last interval run when you are 3 days out from the race. Since I am 3 days out, I figured I should just do it. Then truly rest Friday and Saturday.

The magazine said I should do 2-3 800m repeats with 400m-800m recovery in-between (which means run 1/2 mile at race pace--for me, that means about 8:50/mile--then jog lightly for 1/4 mile... and repeat this 1-2 more times). I decided to do 3 repeats, and add on a warm-up and cool-down.

I have no idea why, but I was SO nervous! I felt nervous like I was going to race or something. I ran very lightly for 1/4 mile, then fast for the first 1/2 mile interval--turns out it was too fast. I kept glancing at the Garmin and seeing 7:xx/mi, and I needed to be seeing 8:50ish per mile. I find it so hard to find and maintain a steady pace. I either go too fast or too slow. Anyway, when all was said and done, my "fast" interval times were:
*4:03 (8:06/mi pace)
*4:12 (8:25/mi pace)
*4:13 (8:27/mi pace)
I'm happy with those, because in order to PR on Sunday, I just have to do faster than 8:50/mile. However, I know that I cannot run that fast for 6.2 miles! I'm going to really have to focus on Sunday to go at a steady, sustainable pace.

I'm a total nervous wreck about this stupid race. I've been working so hard for 10 weeks to see if all the training really does pay off in the end. And I'm just so skeptical. I've been doing most of my running at a 10:xx/mi pace. I've never trained this way before--I've always just tried to go fast, all the time. I'm seriously thinking about just running slowly for enjoyment rather than to PR--because I'll be so disappointed if I don't PR.

I swear, between this race and the upcoming flight, I am beginning to wonder if one can die from anxiety?!

I've been meaning to post this for a while, and I keep forgetting... some of you have been asking about the Garmin and where it is now. First, it went to New York. Then it went to Quebec, Canada. And now it's on the way to Tennessee. Linda, from Frickin' Fabulous at 40, was first--and she wrote a review to share with you:

"I was lucky enough to receive Katie's Garmin as a
loaner for two weeks and I loved it right off the bat. I read over the
instructions that Katie spent time writing up (brought them to the track
with me) and figured things out soon enough. I did have to wait a
little while for the watch to locate a satellite, but that's the only
negative thing I have to say about it. Katie had it set up to monitor
pace, calories, distance and time, so I left well enough alone!

'G' came with me to the track, on walks with the
little ones I babysit and even to see the Atlantic Ocean from Smith
Point! Keeping track of my distance and pace really helped keep me
motivated and it somehow made the run or walk more enjoyable. I seem to
be fascinated with numbers lately, so this was right up my alley. I
could walk farther or faster because of the input I was getting from the
Garmin. It was so enjoyable that I decided that was going to be my 40th
birthday present and so I went and bought the Forerunner 110 last week.
I'm so glad I did because I wore it in the 10k I did this weekend and
it totally helped me to beat the goal I had in mind! I highly recommend
these gadgets to anyone looking to boost their training by increasing
speed or distance. Thank you Katie for the loaner!"

'G' on the beach in New York :)

Make sure you check out Linda's blog, too! She just turned 40, and has lost over 80 pounds--seriously looking fabulous! ;)

7 comments:

Hi Katie - Good luck on your race! You've trained really well so just relax and have fun with it! Thanks for the Garmin update! You've written up instructions? Could you post those somewhere? I recently purchased a Garmin to make walking more interesting and I feel like something is missing in their instructions...or I just don't get it. Anyway - if you have something written up can you add it to your blog? Have a nice day!

With all of the running you have been doing, and I mean the distance you can handle at one time, a 10k will be a breeze for you! You are so fast, also! I decided to set my bar a bit lower because I had that bridge to contend with, that way I didn't disappoint myself too badly when I saw my time. However, running with my Garmin really kept me on track and I still can't believe how well I did.

I get nervous before running no matter where I do it, track or gym. I have these expectations in my head and I always have that inner battle going on between "I'm a runner" and "I'm still fat Linda." Once I start I'm ok. Do you have those negative thoughts going on in your head, too? That's why I like running with music- I let it drown out the chatter in my head!

Katie-You are going to do AWESOME!!!!!!Try not to get too worried!!!!I agree with LynnieG, I just got a 305, and the instructions seem lacking!!!!I will be doing a 5K on Sunday in Ann Arbor at the "Big House", so we will be kinda running "together "!!!Have fun and I look forward to hearing about your race!!!

I'd love to hear from you! I read all of my comments, and if you have a question, I do my best to respond; sometimes, however, I get busy and forget to go back to reply, so if it's important, just email me! :)

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Current Running Schedule

Mon- rest

Tue- Speed work

Wed- Easy run

Thu- rest

Fri- Easy run

Sat- Easy run

Sun- Long run

After training hard and running my best 10K this year, I am taking it easy through the summer. I run following the 80/20 Running ratio. For my easy runs, I use a heart rate monitor to keep my heart rate in the "easy" zone.

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